Steps:
Here are the steps to practice the cat pose:
- You can start by getting on a yoga mat.
- Get on your hands and knees; they should be under your shoulders and hips.
- It’s okay if your hands are slightly forward.
- Once you’ve gotten into the position, press your fingers and their tips against the ground.
- Make sure to spread your fingers before you press them.
- Your body weight should come to the center of your spine. Ensure it doesn’t come on your wrists and shoulders.
- Take a few breaths, and look in front while doing so.
- Exhale. Your exhalation should be followed by pulling your belly inside and turning your spine into an arc or a circular shape.
- Your head can face the ground, and your fingers should press against the ground to bring a stretch to your back.
- You can come out of this pose by inhaling. You can pursue the cow pose after this.
Dos and Don’ts:
Here is a list of dos for the Cat Pose:
- If you aren’t able to get awareness in your upper back area, you can ask someone to keep their hands there.
- You can start the movement from your tailbone and let it pass through the spine.
- It’s always better to go slow; you can coordinate the cat pose with your breath.
Here is a list of things to look out for while practicing the Cat Pose:
- For individuals with the neck pose, place the head in a neutral position.
- You can practice the yoga posture by sitting or lying if you have an injured wrist or knee.
- Avoid practicing the cat pose if you have had abdominal surgery. Avoid it if you have risk herniation, carpal tunnel syndrome, uncontrolled hypertension, or osteoporosis.
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